For anyone who prefers a more controlled environment, an indoor exercise bike offers simulated hills and flats. It also allows you to monitor your own heart rate during the cycle. Making use of an indoor exercise bike requires little coordination, and there is less strain on your joints. However, if you enjoy being outdoors and are well-coordinated, then cycling outdoors is a great physical workout and stimulates your mind as well!
Both types of cycling have their plus sides. Which format you choose just depends on your preference. But no matter whether you choose indoor or outdoor cycling, you need to warm up before you get onto the bike and cool down once you’ve finished your workout.
Here are some stretches that you can incorporate into both your warm-ups and cool-downs.
Stretches you can do on an exercise bike
Here are a number of stretches that you can do on an exercise bike.
Calf
Stand on the pedals with the cranks in a vertical position. Keep the leg as well as the heel, which is lowest on the pedals, straight. Lower your heel of the stretching leg past the pedal platform. Maintain this position and then change legs.
Quadriceps
Put your left hand in the middle of the handlebars. With your right hand, grab your right foot. Gently pull your leg to touch your buttocks. Held and then repeat the exercise with your left arm and left leg.
Hamstrings
Stand on the pedals with the crank placed horizontally. Keep both legs straight, and the front leg will receive the stretch. Move forwards over the handlebars and tilt your pelvis. Lower the shoulders until you feel the stretch in your hamstrings. Hold and then change the position of the pedals. Repeat with the other leg.
Here are a number of stretches that you can do if you choose indoor or outdoor cycling (or any other workout, for that matter) as you don’t need to be on your bike when you do these.
Neck
Keeping your shoulders level, bend your head to one side. Maintain this position and then repeat to the other side. Remember not to rotate your head.
Legs and lower back
Lie down on the ground. Keep your lower back flat to the ground. Hold one leg below the knee and pull it towards your chest. Hold and then change legs.
Hamstrings
Lift a leg to around waist height by resting in on a bench, fence or table. Keep the leg straight. Bend your body towards the leg. Bend from the waist and keep your back straight. You can then bend your supporting leg if necessary. Hold and then change legs.
Groin
Sit on the ground with your feet together in front of you with your legs bent at the knees. Keep your back straight and gently push your knees down with your elbows. Hold and repeat.
Calf
Lean against an object such as a tree or a wall. Have one foot slightly forward of the other. Gently push forward from your hips. Hold and repeat.
Quadriceps
Kneel on your right leg and keep your left leg and pelvis pointing forwards. Clasp your right ankle with your left hand and keep your back straight. Pull your right foot towards your bottom. Hold and change legs.
You’re going to get a fantastic workout, whether you do indoor or outdoor cycling. If you’re don’t like riding outdoors and have to cope with lots of traffic, riding a stationary bike is probably a better choice. If you’re committed to become a “technical” cyclist and have lots of open roads, outdoor cycling will probably get you better results.
Contact Trifocus Fitness Academy
If you want to learn the best way to train people in workouts such as cycling, then you need to check out our Personal Training Diploma. For more information about this as well as our other fitness courses, please follow this link.
